Third and final workout for biceps, forearms, calves, quads and hamstrings in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.